Training Log Archive: RASPUTINIn the 31 days ending Dec 31, 2012:
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Monday Dec 31, 2012 #
Note
weight:213lbs
5am EDT/2am PST wake up in Spartanburg made it to LAX by 1245 PST. Work then sushi. Epic trip.
Sunday Dec 30, 2012 #
Note
weight:211lbs
Last Atlanta day
Alla/Oleysa sang duet at Russian church
Epic brunch at Sasha's
3hr drive w Alla's parents back to Spartanburg
Fly back to LA...GSP-ATL-LAX early tomorrow
Alla/Oleysa sang duet at Russian church
Epic brunch at Sasha's
3hr drive w Alla's parents back to Spartanburg
Fly back to LA...GSP-ATL-LAX early tomorrow
Saturday Dec 29, 2012 #
Note
weight:211lbs
Brunch w parents at Lanier/Lanier reception planning mtg/florist mtgs/dj equip calls/Engagement party at Sasha's in ATL
Friday Dec 28, 2012 #
Note
Wedding appointments in Atlanta all day
Brekky w parents midtown
Brekky w parents midtown
Thursday Dec 27, 2012 #
Note
slept:9.0 weight:210lbs
Full wedding planning day driving all over gwinnett cty. Visited wedding venue Ashton gardens and lake Lanier... picked food, went over setup for all the musicians, Hotel options,
Baker/picked cake and flavors, florist, after-party venues. Glad it's a small wedding.
Baker/picked cake and flavors, florist, after-party venues. Glad it's a small wedding.
Wednesday Dec 26, 2012 #
Strength Training 1:15:00 [3]
weight:210lbs
Spartanburg, SC
Anytime Fitness
w/ Alla
Warmup w Alla
Kettle bell, battle rope, jump rope, squat...few times
Barbell back squat (DB curls for girls in between, 45lb dbells, sets of 10)
Bar, 95, 135, 155 x 10, 185x5x3
135x10
Flat Bench Press barbell
95, 135, 155x10
185, 205x5
215x3, 225x2, 235x1 ez, 245x1, ez
No spotter so stopped.
135 x 20 to finish, not sure why I stopped at just 20.
Calf raises in between
R knee lit up from start today. Random
Barbell forearm curl
3 sets 20-40
Just because L elbow tendinitis has been acting up
Also worked with Alla on squat form and DL, still solid
Alla slayed squats and then Tabatas of: squat/sit-up/plank/jump rope
Drive to Buford, GA 7 pm after dinner to Olesya/Vlad's place. Next few days wedding appointments around Atlanta
One week til surgery
Anytime Fitness
w/ Alla
Warmup w Alla
Kettle bell, battle rope, jump rope, squat...few times
Barbell back squat (DB curls for girls in between, 45lb dbells, sets of 10)
Bar, 95, 135, 155 x 10, 185x5x3
135x10
Flat Bench Press barbell
95, 135, 155x10
185, 205x5
215x3, 225x2, 235x1 ez, 245x1, ez
No spotter so stopped.
135 x 20 to finish, not sure why I stopped at just 20.
Calf raises in between
R knee lit up from start today. Random
Barbell forearm curl
3 sets 20-40
Just because L elbow tendinitis has been acting up
Also worked with Alla on squat form and DL, still solid
Alla slayed squats and then Tabatas of: squat/sit-up/plank/jump rope
Drive to Buford, GA 7 pm after dinner to Olesya/Vlad's place. Next few days wedding appointments around Atlanta
One week til surgery
Tuesday Dec 25, 2012 #
Note
slept:7.0 weight:210lbs
Up til 2am w mat/Alla/Anatoli singing and guitar, piano in living room. Epic sleep to 10:30
Monday Dec 24, 2012 #
Note
slept:5.0 weight:208lbs
Travel
LAX-Atlanta-Greenville-car to Garkusha house
Christmas in South Carolina. By next week I will miss hearing people speak English
LAX-Atlanta-Greenville-car to Garkusha house
Christmas in South Carolina. By next week I will miss hearing people speak English
Sunday Dec 23, 2012 #
Note
slept:7.0 weight:206lbs
in bed early. woke up 7:30, usual stomach and spine weirdness. getting old!
finishing off christmas shopping, packing up today.
finishing off christmas shopping, packing up today.
Strength Training 45:00 [3]
weight:208lbs
barbell squat
home gym
shoulder more aggravated than usual today w squatting. had to put r hand all the way out at collar touching plates
air 3 sets
95x10, 135x10, 155x10, 185x5, 205x5, 185x5, 135x10
shoulder too lit up.
home gym
shoulder more aggravated than usual today w squatting. had to put r hand all the way out at collar touching plates
air 3 sets
95x10, 135x10, 155x10, 185x5, 205x5, 185x5, 135x10
shoulder too lit up.
Saturday Dec 22, 2012 #
Note
slept:12.0 weight:207lbs
slept 12 hrs. woke up at 8, slept 3 more.
christmas shopping today
christmas shopping today
Friday Dec 21, 2012 #
Note
weight:205lbs
Done at 5!
Work from home next week in South Carolina
Blood work today, pre surgery plus extra
Work from home next week in South Carolina
Blood work today, pre surgery plus extra
7 PM
Strength Training 45:00 [5]
weight:207lbs
Flat bbell bench press
95x15, 135x10, 155x10, 185x10
205x5-215x3-225x3-235x1-235x1 ez
no spotter no Max
135x30 burnout
95x15, 135x10, 155x10, 185x10
205x5-215x3-225x3-235x1-235x1 ez
no spotter no Max
135x30 burnout
Thursday Dec 20, 2012 #
Strength Training 30:00 [3]
Alla apt gym after another long work day
Quick after work 7:00
Quick after work 7:00
Wednesday Dec 19, 2012 #
Note
slept:6.0
up at 5, on road by 6. drive 3hrs north to SLO, work SLO/Santa Maria, then through Los Olivos, Santa Barbara, Ventura, Woodland HIlls last 3yrs. Get in the traffic at 6:15. home by 7. GOOD TIMES. BLOODY F&%$
Tuesday Dec 18, 2012 #
Cycling (Gym Bike act recovery) 30:00 [3]
And stretch/roll at home
Monday Dec 17, 2012 #
Strength Training 1:30:00 [3]
weight:205lbs
after work
warmup sets of air squats, medicine ball cleans (irritate shoulder)
stretch
Deadlift
warmup
95x20, 135x10, 185x10, 205x10, 225x5,
5x5 increasing
275-275-275-295-295
Barell Shoulder Press
WUP: 45x10, 65x10, 75x10, 85x10
95x5, 105x5, 115x3, 125x2.
95x10
Scary how weak shoulders are now and how fast they lost strength. It will be back.
Out of time
Shoulder fine except at bottom/rack position.
Shoulder Surgery Scheduled for Jan 3rd w Samimi
warmup sets of air squats, medicine ball cleans (irritate shoulder)
stretch
Deadlift
warmup
95x20, 135x10, 185x10, 205x10, 225x5,
5x5 increasing
275-275-275-295-295
Barell Shoulder Press
WUP: 45x10, 65x10, 75x10, 85x10
95x5, 105x5, 115x3, 125x2.
95x10
Scary how weak shoulders are now and how fast they lost strength. It will be back.
Out of time
Shoulder fine except at bottom/rack position.
Shoulder Surgery Scheduled for Jan 3rd w Samimi
Sunday Dec 16, 2012 #
Range (G17) 30:00 [3]
Glock17 w Alla
VanNuys
Nice progress!
Christmas shopping day
VanNuys
Nice progress!
Christmas shopping day
Saturday Dec 15, 2012 #
Strength Training 30:00 [3]
weight:208lbs
Chest/Shoulder
Warmup strysch and quick session
45x20, 95x10, 135x10, 155x10,
185x5, 195x5, 205x5, 215x5
Ran outta time
Off to hike w Troy and dylia
Warmup strysch and quick session
45x20, 95x10, 135x10, 155x10,
185x5, 195x5, 205x5, 215x5
Ran outta time
Off to hike w Troy and dylia
RUCK 3:00:00 [3]
Hike w 18lb pack. Light
Shoulder sore after, from arm swing.
Thinking back, it's always been that way. Even after my first marathons in 96, 97, my shoulders were more sore than my legs after running 26 miles.
TriPeaks
http://www.summitpost.org/tri-peaks/571632
Shoulder sore after, from arm swing.
Thinking back, it's always been that way. Even after my first marathons in 96, 97, my shoulders were more sore than my legs after running 26 miles.
TriPeaks
http://www.summitpost.org/tri-peaks/571632
Friday Dec 14, 2012 #
Note
Work in Santa Barbara, Goleta, Ventura, woodland hills, s.o. Over 4 hrs drive time. Early dinner at firefly, Alla working super early tomorrow downtown
Thursday Dec 13, 2012 #
Strength Training 45:00 [3]
Back Squat
BW: 206
Air, 45, 95, 135x10, 155x10, deeep
185x5, 205x 5, 205x4,205x2 r shoulder
155x10, 135x10, 135x10, 135x10
BW: 206
Air, 45, 95, 135x10, 155x10, deeep
185x5, 205x 5, 205x4,205x2 r shoulder
155x10, 135x10, 135x10, 135x10
Wednesday Dec 12, 2012 #
Strength Training 1:00:00 [3]
Shoulder. Dbells, sets of 10, light 25-30-35-40-40s
Cable crunch full stack sets of 30
Bc no pain until 5 reps with 50s, then just weak-sore so stopped.
Pull-ups, bar hangs, or reaching across body still not an option.
Just Testing biceps tendon, shoulder today.
Cable crunch full stack sets of 30
Bc no pain until 5 reps with 50s, then just weak-sore so stopped.
Pull-ups, bar hangs, or reaching across body still not an option.
Just Testing biceps tendon, shoulder today.
Tuesday Dec 11, 2012 #
Note
2nd pre surgery consult.
Samimi, in Brentwood
Same findings/prognosis
Going with Samini for the surgery.
Torn labrum/remove cyst, fix torn cuff, shave down spurs and take 1/4" off to allow mobility.
Typical December working 730-7:00
Samimi, in Brentwood
Same findings/prognosis
Going with Samini for the surgery.
Torn labrum/remove cyst, fix torn cuff, shave down spurs and take 1/4" off to allow mobility.
Typical December working 730-7:00
Cycling 40:00 [3]
late, during laundry indoor gym bike
Monday Dec 10, 2012 #
Note
Big work day.LA-Ventura-woodland hills-west hills simi valley dr appt- back MRI eval-woodland hills til 7pm
MRI results: spurs, cyst, torn labrum, supraspinatus tendiniosis/maybe tear, impingement, etc.
Surgery Plan:
Shave 1/4" off shoulder, clean it up. Fix labrum if necessary
Not stoked about up to 4 months rehab getting scrawny upper body but must be done.
MRI results: spurs, cyst, torn labrum, supraspinatus tendiniosis/maybe tear, impingement, etc.
Surgery Plan:
Shave 1/4" off shoulder, clean it up. Fix labrum if necessary
Not stoked about up to 4 months rehab getting scrawny upper body but must be done.
Sunday Dec 9, 2012 #
Strength Training 1:00:00 [3]
weight:204lbs
Immediately after hills/sprints
Warmup push-ups, bbell press, stretch, child's pose
Flat Barbell bench press
Warmup 95x15, 135x10, 155x5, 185x5,
205x5, 225x2, 235x1.
Easy but no spotter so stopped.
Shoulder felt fine. Wanted to find what lights it up.
Must be strictly OH
185x10, 185x10, 185x10
135x30
Barbell forearm curls 45, 65, 85, 85, 85 max reps
Forearm tendonitis painfree/good lately
Warmup push-ups, bbell press, stretch, child's pose
Flat Barbell bench press
Warmup 95x15, 135x10, 155x5, 185x5,
205x5, 225x2, 235x1.
Easy but no spotter so stopped.
Shoulder felt fine. Wanted to find what lights it up.
Must be strictly OH
185x10, 185x10, 185x10
135x30
Barbell forearm curls 45, 65, 85, 85, 85 max reps
Forearm tendonitis painfree/good lately
Range 30:00 [3]
G17
Jeet Kune Do 1 [3]
Running 20:00 [3]
Encino pad
All steep up/down
No flats
Knee fine
Hit all walls between house as mulholland
Sprint at end
All steep up/down
No flats
Knee fine
Hit all walls between house as mulholland
Sprint at end
Saturday Dec 8, 2012 #
Strength Training 50:00 [3]
weight:206lbs
Home
Squat
Air, goblet, air, 95x10, 135x10, 155x10, 185x10
205x4, 215x2, 225x1
135x10
.................
Shoulder crunchier last 24hrs, def feel difference
Over skin
Squat
Air, goblet, air, 95x10, 135x10, 155x10, 185x10
205x4, 215x2, 225x1
135x10
.................
Shoulder crunchier last 24hrs, def feel difference
Over skin
Friday Dec 7, 2012 #
Note
busy work season + life
Thursday Dec 6, 2012 #
Strength Training 40:00 [3]
weight:209lbs
LE
BOR-DB
BB Sh
5 sets
BOR-DB
BB Sh
5 sets
Wednesday Dec 5, 2012 #
Cycling (Gym. Act rec) 45:00 [3]
Tuesday Dec 4, 2012 #
Strength Training 1:00:00 [3]
weight:209lbs
Listened;
Great Les Stroud on Joe Rogan Podcast today some tangents but solid.
Robb Wolff short,
StratFor
Squat
Long warmup
Air/45, 65x10, 95x5, 115x5, 135x5, 165x5
165x5, 185x5, 195x5, 185x5, 185x5
135x10
Press
45x10, 65x10, 75x10, 85x10
95x5, 115x5,
Shoulder ok vert
As usual felt better after
I'm sure max Shoulder Press is not much higher. way down from 170s couple months ago. itching to get MRI on Friday.
Great Les Stroud on Joe Rogan Podcast today some tangents but solid.
Robb Wolff short,
StratFor
Squat
Long warmup
Air/45, 65x10, 95x5, 115x5, 135x5, 165x5
165x5, 185x5, 195x5, 185x5, 185x5
135x10
Press
45x10, 65x10, 75x10, 85x10
95x5, 115x5,
Shoulder ok vert
As usual felt better after
I'm sure max Shoulder Press is not much higher. way down from 170s couple months ago. itching to get MRI on Friday.
Monday Dec 3, 2012 #
Strength Training 30:00 [3]
weight:206lbs
BP lighter
BcC
Short Rest
R shoulder lit up
Felt weaker so stayed lighter
BcC
Short Rest
R shoulder lit up
Felt weaker so stayed lighter
Saturday Dec 1, 2012 #
Strength Training 1:00:00 [3]
Encino pad
Power cleans
Shoulder won't allow cleans, so light PC...up to 155
Don't want to tear more
Dead lifts
4x10: 185-205-225-245
2x5: 275
Power cleans
Shoulder won't allow cleans, so light PC...up to 155
Don't want to tear more
Dead lifts
4x10: 185-205-225-245
2x5: 275